Generally when people think of diabetes, they think of sugar restrictions. Basically, diabetes is a chronic disease caused by the inability of the pancreas to keep up with the body’s demand for insulin. Insulin converts sugar to energy. When the pancreas tires out, the cells that produce the insulin “die of fatigue” leaving the body unable to convert sugar.

According to Dr. Anthony D’Angelo, a busy general practitioner in Toronto who regularly treats patients with diabetes, there are four types of diabetes. Type 1 is the autoimmune disease detected in children often very young and has to be managed through medication. The commonest is type 2 diabetes by a ratio of almost 20 to 1. Many immigrant communities, in particular, face high rates of the disease.

But the onset of type 2 is mainly due to lifestyle, which is why making the right choices or being able to change some habits is so important to help manage the condition. D’Angelo says patients who have made these changes with the help of a nutritionist and added physical exercise, were able to lower their weight particularly around the middle enabling them to manage their condition without medication. D’Angelo stresses the importance of reducing caloric intake to lose weight, thereby controlling blood sugar levels, and the necessity to take prescribed medication as required. He says one can pretty much “hang your hat” on these basic premises. Despite the effectiveness of diet and exercise in controlling type 2 diabetes, D’Angelo says that he gets a lot of resistance; people find it hard to change eating habits and there is a lot of denial and resistance to medication.

So you begin with three meals at regular intervals and not more than six or seven hours apart, with perhaps a couple of healthy snacks. Avoid fruit juice or other items that are high in sugar because this can cause spikes in sugar levels in the body. Following suggestions from Canada’s Food Guide is a good start. On the Canadian Diabetes website, which is another excellent resource, Sharon Zeiler, a registered dietician, gives good tips for eating and planning healthy meals. Plan your meals and make a list before cruising the aisles of the grocery store. Buy seasonal produce, use recipes that utilize little to no fat and flavour dishes with herbs and spices (lemon juice with an Indian spice called chaat masala is delicious), and most importantly control portions.

She advises planning the space on the plate to assist — one-quarter for protein (fish, chicken), one-quarter for starch (rice, potatoes, bread) and one-half for vegetables. Fresh fruit and water or milk will round out the meal. A rough portion would be the quantity that fits in the palm of your hand. Though fat is an important part of the diet, it needs to be used sparingly, keeping in mind that not all fat is created equal. So check the labels for one that contains the least amount of saturated and trans fats, which are particularly harmful. Stocking your pantry, or rather re-stocking it, might take a little while, but with planning you will soon be on your way. Use sales or specials to stock up on staples like lentils, whole wheat flour, brown rice (basmati brown rice is also available), whole wheat pasta, canola, corn or olive oil. If using tinned beans, remember to add little or no salt or rinse under cold water before using. And if you buy tinned fruit, select those without added sugar or those canned in fruit juice.

When cooking, instead of frying try steaming, roasting, poaching, barbequing, baking or broiling. Use these same principles when eating out; many restaurants will accommodate special requests — so ask if they will broil instead of frying that piece of fish. Substitute fries for a salad or vegetables, or get a baked potato instead. You will soon be able to eyeball a portion; ask to take the rest home for another meal.

Diabetes-friendly recipes

This is a recipe for which I cannot take credit, it is by Hugh Fearnley-Whittingstallfrom the Guardian. Chickpeas go very well with sweet, roasted squash, adding a little bite to contrast with the silky flesh. Serves three to four as a starter, two as a main course.

Heat the oven to 200C/400F. Halve the squash, peel it, scoop out the seeds, then cut it into 4cm chunks. Put these in a roasting tin with the garlic, chilli, thyme, bay leaves, some salt and pepper. Trickle over three tablespoons of oil and mix with your hands until well coated. Roast for 35-45 minutes, until the squash is softened and beginning to char around the edges. Add the chickpeas, toss and cook for five minutes to warm through. Add the lemon juice and toss with the herbs, pumpkin seeds and a bit of sea salt. Serve warm.

Sukhi (dry) mung daal (mung lentils)

2 cups of mung dal – well washed

1 tbsp canola oil

Juice of 1 lemon

1 tbsp cumin seeds

1 handful of fresh chopped coriander

4 -5 fresh green chillies, deseeded and chopped

1” piece of ginger peeled and chopped fine

Pinch of ‘hing’ (ground asafetida)

1 tsp turmeric

1 cup of 2% milk

1 ½ cups of water or as needed

12 – 15 whole black peppers

Soak the dal (lentils) in 2 cups of water for at least 3 -4 hours (the water will be absorbed).

Heat the oil till a drop of oil flickers and add the cumin seeds, hing and black peppers. After 30 secs add the chopped ginger. Now add the dal, the rest of the dry spices and green chillies. Mix well over medium to low heat and now add coriander, lemon juice and alternately water and milk a ¼ cup at a time. Keep mixing and as the liquid evaporates add more till the dal is cooked (the kernels are cooked through) but not mushy. Serve with roti and raita (yogurt with chopped cucumbers). Should serve 4 people as a side dish or 2 as a main.